Six Ways To Get Rid Of Fat FOREVER!
SYSTEM 2 – What The Leanest People in the WORLD DO!
12 Week Fitness Model Fat Loss System: What the leanest people in the world do.
Personal Update: I am following this Fat Loss System: The 12 Week Fitness Model Fat Loss System- What The Leanest People In The World Do! I am a week ahead of you all and currently I have lost 5.2% body fat, went from a weight of 232 to 217.6, I have lost a total of 14.83lbs of fat and have actually gained .43 lbs of lean tissue.
You are currently in Phase 2, Week 3
As a reminder if you are following this system your macros should be set at 30% Carbs, 50% Protein, and 20% Fat.
If you don’t remember how to do that see the cheat sheet below:
- Open your MyFitnessPal App
- Click at the top left hand side of your device. You should get a screen that lists, “Explore Premium, Shop Fitness Gear, etc…” Go down and click, “Goals.”
- Once in Goals, click, “Calorie and Macronutrient Goals”
- Then…Change your calorie goal if needed.
- Then…reset the Carb, Protein, and Fat Percentages to correlate with the Phase you are currently in (See below for Percentages)
On To Today’s Topic: Six Ways To Get Rid Of Fat FOREVER!
Change Your Mindset from “Diet” to “Habit.”
The first thing I am going to ask you to do is change your mindset from, going on and off diets, to changing your habits. You need to stop hopping from fad “diet” to fad diet. Truthfully it has gotten you nowhere, nor will it.
I want you instead to focus on developing fat-loss habits. You will need to develop regarding the way you eat, think, and move. You will need to change your currently eating habits. You will need to change the way you think about eating, exercise, and your lifestyle. Lastly, you will need to change your exercise routine or most likely start one.
It isn’t enough to just stop one bad habit…you need to replace a bad habit with a good one. For example you will need to stop mindless night snacking and replace it instead with drinking warm tea or water. Instead of sitting and watching TV, you will need to workout with weights. In short, if you do not replace one bad habit with a good one, the chances of the bad habit returning goes up…A LOT! Stop the cycle!
Plus, habit change is hard! Replacing a bad habit with new one will make it a little easier. It is also important to understand that it takes the average personal about 28 days to develop a new fitness. This means you need to give 100% effort and commitment to get through those 28 days. This will create momentum and the changes in the mirror will also fuel your drive!
Keep Your MUSCLE!
Stop sacrificing your muscle! When you don’t eat enough calories nor the right kind of calories you are literally throwing out your primary means of burning fat…your muscle. The amount of muscle you have on your body directly correlates to your metabolic rate. The more muscle you have, the more calories you burn at REST and during exercise. This means you need to eat enough protein to build and maintain the muscle you do have. Plus, exercising with weights will help insure you are doing just that.
Decrease Calories SLOWLY
Yes, to lose fat you need to be in a caloric deficit. I will repeat that, you MUST be in a Calorie deficit. Which means you need to eat less calories than your body needs. Now, the major error most people make when they do go on a “diet” is they cut their calories to much at once. If you cut your calories to quickly and to much you will lose muscle and make your metabolism tank. I see this a lot with gastric by pass clients and those who have been habitual yo-yo dieters.
So, instead of dropping your calories all at once be slow and steady. I general rule of thumb is to multiply your body-weight by 10 – 13 calories. So, if you weigh 150 lbs your caloric intake would between 1,500 and 1,800 calories to start with.
Once again the key is slow and steady. If you don’t lose body fat and or scale weight don’t overreact and cut 300 calories a day. Start by decreasing it by 50 calories a day and see what happens over the course of a week.
This is part of what makes this system so awesome! If you do what I tell you and train the way I tell you, you will be able to eat more and lose more fat then you could have ever anticipated. Just like what is happening with me, you can do the same thing ;-).
Get rid of fat, DON’T Starve it off!
As I just mentioned, losing fat comes back to creating a calorie deficit. The good news is there are several ways to do this. You can DECREASE the amount of food you eat AND…you can INCREASE the amount of exercise you perform. I highly recommend you perform Metabolic Strength Training mixed in with some Met-Cons, but that is a whole other topic. Ideally you need to do both, you will need to decrease the amount of food you eat and increase the amount of exercise you get to become lean and look good ;-).
If you follow my advice you will be much better off then just dieting alone. With the right kind of training you can strengthen, reshape, and boost your metabolism! Which means you can eat more and burn more. A true win-win!
Calorie Cycling Is Your Friend!
You need to know when and how to do it, but this strategy will help your metabolism stay high while still burning through fat. If you are new to a calorie deficit and you plateau, simply lower your calories by 50 a day.
If you have been dieting hard for an extended period of time you need to practice calorie cycling. This we will practice in Phase 3. So for now, just know that calorie cycling means some days you will eat more food at maintenance level. Having one or two days a week where you eat at maintenance level helps keep your metabolism high!
Lose Weight at the right rate for YOU!
Most people are impatient and have unreal expectations. Don’t let that be you! Chances are this going to take you at least 3 months if not 12. Plus, if you are a short, small framed women you are in far a long, hard journey. I hate to be the bearer of bad news but genetically you will have the hardest time. Also, if you have been going on and off extreme low calorie diets or have been recovering from gastric bypass surgery this will be a slow process because your metabolism will be really slow.
With that said, you need to set realistic goals. For example, an aggressive goal is to lose 1% of your body weight a week. Much more than this means you are losing muscle, which means your metabolism is slowing down. That being said, if you are new to working out with weights you might even gain weight. The point is, don’t freak out! Stay the course and grind it out! If you are a slow loser celebrate every pound, be patient, set weekly goals. And keep fighting. It will take a long time…it is what it is. To take it off and keep it off you will need to stick with it!
If you would like to know more or start from the beginning click the link below and follow the 6 Steps outlined.
Action Steps: Click here to follow the Steps outlined below from Post 1.
STEP 1: Planning Your Destination: Answer these questions and be real.
STEP 2: Download MyFitnessPal and I will show you how to set it up properly.
STEP 3: Setting Up MyFitnessPal and Figuring Out How Much To Eat.
STEP 4: Understand The Meal Plan Guidelines for Phase 1
STEP 5: Use The Charts to Create Your Daily Meals.
STEP 6: General Eating Guidelines
Go be awesome!
KELLEN LAKE – Have a great week!
PS – If you would like some free help or advise just reply and let me know ;-).
